December 2019 WheelPeople

Articles
 

Cycling in the UK

Eli Post

 

Date: Friday December 6, 2019

Time: 6 to 7 PM Social hour with refreshments, 7  -  8:30 Presentation and questions

Where: Sudbury Senior Center, 40 Fairbank Rd, Sudbury, MA 01776

Some of you travel to faraway places, and others bike close to home.  However, we all enjoy learning about exciting places to ride, and hearing about the adventures of others. Connie Farb and Mark Sevier took such a trip and have offered to share photos and the experience from their two weeks cycling in the UK - a week based in the town of Chepstow in southern Wales and the second in Windermere in the Lake District. Join us for an entertaining and educational evening.Kindly let us know if you are coming so we know how much food to order.

RSVP HERE

 

 

 

Calling Out "All Clear"

Eli Post

There are many hot-button safety issues in cycling and this one is near the top of the list. “All Clear” likely had its origins in warfare when the danger had passed, and the expression has made its way into cycling as a courtesy to fellow riders. There is an unmistakable elegance when the lead rider can shout “all clear” so that those behind can continue through an intersection, not break their pace, and remain otherwise unperturbed. This all makes for a smoother ride, and can add to the sheer pleasure of moving swiftly without disruptive breaks, but it may carry serious risks.

While we encourage you to communicate with other cyclists, and especially to let other cyclists behind you know of approaching hazards, we do not recommend that you shout “All Clear” in the absence of a traffic hazard. Traffic conditions can change in an instant. Riders further down the line might hear the “all clear” when it no longer applies and place themselves in jeopardy. Cyclists must always take personal responsibility and obey traffic laws, riding in control and in a manner that they can stop safely no matter what another rider may report. In a word, call out the hazards but not the non-hazards. The risk to fellow riders far outweighs your good intentions.

Although it is often safer to have a group of cyclists clear an intersection together, this situation should not be confused with the “all clear” shout. Moving across a clear intersection as a group should always be the product of forethought and coordination. Even an organized paceline, where riders are riding inches off the wheel of the person in front, should open enough at an intersection to allow riders to slow or stop without endangering the one behind. Again, you should signal your intentions clearly, call out road hazards, and otherwise keep safety uppermost in your thoughts as you cycle.

 

Eli Post is Editor of WheelPeople, and previously served as CRW President.

 

 

Little Jack's Corner

Jack Donohue

 

I’ve been developing advanced group riding techniques in my old age. Since I’m no longer able to compete with brute force, I must resort to guile and jungle cunning.

One useful technique is trolling. You need to find some strong young pups to pull you along. Fortunately, each year there is a new rash of youngsters who haven’t yet figured out that being in front is not necessarily a good thing(it took me about ten years of watching the Tour de France to figure that out). So you set the bait, ride fast enough to get their interest, but slow enough so that they eventually get fed up and pass you .Then you latch onto their rear wheel like the wheel-sucking parasite you are, and stay there for the duration.

Then there are what I call “Eddies.” I’m not talking here about Eddy Haskell, the Beaver’s friend. Eddies are riders you can lurk behind and recover your energy, like white water canoeists who will take a breather in an eddy before attacking the next set of rapids. So, you too can regain your energy at the expense of the unwitting Eddie. As soon as you’ve recovered, you must leave Eddie in the dust, since if you were able to catch him in the first place, he must be too slow to merit riding with. Another case is, you’re riding along by yourself and are passed. You need to size up the situation. If you’re passed slowly, i.e., the potential victim doesn’t blow your doors completely off and they are still within sight after a couple of minutes, then it’s worth expending the effort to catch up and stay with them. By with them I mean behind them, of course. With any luck they might not even realize you’re there, thus avoiding embarrassment in case they actually expect you to take a pull. To maximize your wheel-sucking  potential, you need to be careful at the start. Resist the temptation to go out with the fast group because although you may be able to hang on for a while and enjoy the thrill of speed produced by someone else, you will eventually be spit out, a panting quivering mass of protoplasm that will be too spent to wheel-suck the next group. Rather, find a group that you can draft with grace and ease, one that even were you to take a pull at the front (God forbid), you could still stay with comfortably.

This article originally appeared in the WheelPeople edition of December 2009. Jack Donohue is currently webmaster, and his prior volunteer efforts are too numerous to list.

 

 

Time to Pack Up the Bike

Steve Carlson

Time to Pack Up the Bike…..

….and take it to Iowa.  Based on the fact I am getting emails inquiring about the spring CRW century, it is clear people are working to fill out their biking dance cards for 2020 already.   With more and more airlines becoming bike friendly…maybe this summer is the time to consider going out of Massachusetts!   CRW does not endorse any particular out-of-state rides, but there are plenty to choose from.  RAW, RTR, BRAN, RAIN, Cycle Oregon, Bike Maine, Cycle Zydeco, Cycle Adirondacks are a few of the popular smaller rides with 500-2000 riders.

Then, of course, there is the granddaddy of all rides….RAGBRAI.

RAGBRAI, known formally as the Register's Annual Great Bike Ride Across Iowa, is the oldest, longest, most participative bike ride in the world.  It began in 1973, covers 450+/- miles and attracts over 18,000 riders annually! RAGBRAI began in 1973 when the Des Moines Register’s featured columnists John Karras and Donald Kaul decided to go on a bicycle ride across Iowa and write articles about the experience. They wrote of their plans in the paper, encouraging the public to join in the excursion.  Approximately 300 people made their way across the state from the Missouri River east to the Mississippi River on this first ride.  From this, the legend was born!

I am an Iowa guy and my roots run deep and with fond memories of the state.   But, while I grew up there, I had never done the ride.  This makes little sense, right?  So, in 2015, I decided to buy a bike (not having ridden since grade school), get into biking shape (by joining CRW) and do my first RAGBRAI.  I have now done five and don’t expect to stop riding them any time soon.

Honestly, I had a blast!  This ride is not like any of the other rides I have previously mentioned or ridden.  Those rides are smaller, more hard-core and advanced.  RAGBRAI is about socializing as much as it is about riding!   Towns along the route roll out the red hospitality carpet as bikers dismount and walk through the towns…you have to walk because the road is blocked with thousands of bikers.

But no worries, as there are pies, music, marching bands, craft beers, pork tenderloins, ice cream, corn on the cob, WWE ring fights,  tractor displays, petting zoos, goat yoga and a myriad of carnival type festivities to keep you entertained until you are able to rise up once again onto your saddle.

Once on the road, you will be challenged by 90° temperatures, rolling hills, gravel and century loop options and endless lines to use a kybo.   After some 50-70 miles, you will arrive in the host town where you will erect your tent, listen to entertainment in town, drink a few beers, head back home, um I mean tent.. and repeat this rolling county fair until you arrive at the Mississippi River, where you will ceremoniously dip your front bike tire into the river and claim yourself as a “winner”.

So, consider packing the bike this summer and heading to God’s Country ("Is this heaven?  No, It's Iowa."  Field of Dreams, 1989).

Do the hardcore stuff, but throw in a little crazy and let loose your social id!   

RAGBRAI registration opens on November 15 for 2020. If you have questions, feel free to hit me up!

Steve Carlson is a CRW Board member and also a member of the Century Committee.
 
 
 
 

 

 

Dr. Gabe Mirkin's Fitness and Health e-Zine: Vitamin D in Your Diet

 

An exciting new study shows that lack of vitamin D may change the colon bacteria to an overabundance of harmful bacteria to cause inflammation that increases risk for autoimmune diseases such as inflammatory bowel disease, multiple sclerosis, diabetes, lupus and some types of arthritis (Frontiers in Microbiology, October 24, 2019). The researchers also showed that using ultraviolet light to raise blood levels of vitamin D may increase the concentration of healthful colon bacteria that help to control inflammation.

The study was conducted in the middle of winter with no direct sun exposure. When compared to women who took vitamin D pills, women who did not take vitamin D pills had:
• much lower blood levels of hydroxy vitamin D,
• a significant, harmful reduction in the variety of different colon bacteria,
• reduced levels of healthful colon bacteria, and
• an increase in harmful colon bacteria.

The women were then given three one-minute sessions of full-body UVB light exposure in one week. The women who were not taking vitamin D pills and had low blood levels of hydroxy vitamin D showed:
• a high rise in blood levels of hydroxy vitamin D (while the women taking vitamin D pills had no rise in vitamin D at all)
• a marked increase in diversity of colon bacteria, as a marker for an increase in healthful bacteria (those who were taking the vitamin D pills had no change in their colon bacteria)
• a marked increase in the concentration of healthful Lachnospiraceae bacteria
• an increase of healthful firmicutes and a decrease in harmful bacteroidetes bacteria in their colons

This new study suggests that lack of skin exposure to sunlight causing a deficiency of vitamin D may be one of the risk factors for autoimmune diseases. Other studies have shown that:
• Vitamin D helps to protect your intestinal lining from being invaded by harmful bacteria that turn on your immune system to cause inflammation (Autophagy, 2015;12:1057-1058)
• Vitamin D helps to suppress inflammation (Front Immunol, 2016;7:627)
• Vitamin D deficiency promotes inflammation that causes overgrowth of harmful colon bacteria (Metabolism, 2017;69:76-86)
• Vitamin D pills help to suppress chronic inflammatory diseases (J Clin Endocrinol Metab, 2018;103:564-574)
• Raising blood levels of vitamin D in those suffering a deficiency increases healthful colon bacteria (Eur J Nutr, 2018;58:2895-2910)
• Lack of vitamin D increases risk for colitis in mice (J Nutr, 2013;143:1679-1686)
Foods are a very limited source of vitamin D, so you need to get more than 80 percent of your vitamin D from sunlight (Indian J Endocrinol Metab, 2018;22:249) or pills.

Avoid Large Doses of Vitamin D Pills
One of the main functions of vitamin D is to help keep bones strong and control calcium metabolism. Vitamin D increases calcium absorption in the intestines, strengthens bones by increasing bone remodeling, and increases the effects of parathyroid hormones. Other reported functions of vitamin D are controversial, and most people do not benefit from taking higher doses of vitamin D (>1000 IU/day) or having very high blood levels of that vitamin (>20ng/ml). Raising blood levels of hydroxy vitamin D from 20 to 30 ng/ml with high doses of vitamin D pills increases calcium absorption by only one percent and does not increase bone mineral density or physical function, compared with placebo (Curr Opin Endocrinol Diabetes Obes, Dec 2016;23(6):440-444).

Very high doses of vitamin D can cause nausea, constipation, kidney stones, frequent urination, muscle weakness, irregular heartbeats and possibly arteriosclerosis. A study from Denmark showed that very high blood levels of hydroxy vitamin D (above 140 ng/ml) are associated with increased risk of premature death (J Clin Endocrinol Metab, Aug 2012;97(8):2644-52). High-dose vitamin D3 supplements (70,000 IU·wk for 12 weeks) caused a significant increase of a toxic vitamin D metabolite called 24,25[OH] vitamin D, and reduced parathyroid levels and decreased body responses to vitamin D itself (Med Sci Sports Exerc, Feb 2017;49(2):349-356).

Current Guidelines
The Institute of Medicine recommends that adults need only 600-800 IU of vitamin D per day and that blood levels of hydroxy vitamin D do not need to be higher than 20 ng/ml (Curr Opin Endocrinol Diabetes Obes, Dec 2016;23(6):440-444). Higher blood levels of vitamin D (greater than 20 ng/ml) do not make bones stronger than lower blood levels as they do not reduce levels of parathyroid hormone or bone resorption (Curr Rheumatol Rep, June 2011;13(3):257-64). Large doses (4000 IU/day) of vitamin D did not slow declining physical function in sedentary men over 70 (Journal of the American Geriatrics Society, 11/22/2016). For most people, high dose vitamin D pills (greater than 2000 IU/day) will not improve health and may harm you (N Engl J Med, Nov 10, 2016;375:1817-1820).

My Recommendations
You probably do not need to take vitamin D pills if your blood level of hydroxy vitamin D is above 20 ng/ml unless you have a condition that your doctor feels puts you at increased risk for the signs and symptoms of a deficiency. You can take up to 1000 IU/day of vitamin D pills if your blood levels are below 20 ng/ml.

Excess exposure to sunlight can cause skin cancer, but most people can meet their needs for vitamin D by exposing a small area of skin to sunlight for short periods as long as they do not damage their skin by burning it. Get out of the sunlight immediately if you feel your skin heating up, burning or getting red.

 

 

CRW Holiday Party

Linda Nelson

Sign Up for our Annual CRW Holiday Party

Join your CRW friends at our gala event that will be held on December 7th from 6 to 10PM at the Parish Center of St. Michael Church (next to the church), 90 Concord Road, Bedford, MA, where you will enjoy great food, catered by Via Lago Restaurant with beer, wine, and soft drinks, along with the company of your biking friends.

Our party is open to Charles River Wheelers members and their guests only, with limited attendance. $35 pp

We will close out seating Sunday December 1. Last year our event was a sell out, so please sign up now by clicking Here!

 

 

 

The Athlete's Kitchen

Nancy Clark

The Athlete's Kitchen

Your Sports Diet:  Quality Calories for Weight Management?

If you are like most athletes, you are busy juggling work, workouts, family, and life. You likely eat meals and snacks on the run, grabbing an energy bar here, a frozen meal there, and a protein shake to go. You can easily fuel yourself with highly processed foods that are ready to heat and/or ready to eat.  While you can choose a nutritionally well-balanced diet when eating on the run, you might want to pay attention to the amount of ultra-processed foods that sneak into your meals and snacks. They have a food matrix far different from natural foods, and they might have an impact on your weight and health.

What are ultra-processed foods?

 Cooked eggs, canned beans, and dried raisins are all considered processed foods. Technically speaking, a processed food is one that has been altered from its original form. The foods have been cooked, dried, or canned in a way that's safe for your health.

     Ultra-processed foods include fast foods, sugary drinks, chips, candies, sweetened cereals, etc. They span the spectrum from minimally processed foods that are prepared to make them edible (bran flakes) to industrial formulations with five or more ingredients (Cap'n Crunch). Ultra-processed foods commonly have added flavors, sugars, fats, preservatives and ingredients that you are unlikely to have stocked in your pantry, such as sodium benzoate. These foods are designed to be convenient, ready to eat, palatable, affordable and welcomed as replacements for freshly prepared meals and snacks.

     More than half the calories consumed in the US come from ultra-processed foods (think packaged soups, instant noodles, frozen meals, hot dogs, cake mixes.) The foods tend to be high in calories, salt, and fat, and low in fiber. Ultra-processed foods can be marketed as natural, healthy and organic. (Those words don't refer to the process of how the food was made.) Yes, your favorite all-natural, organic energy bar likely counts as an ultra-processed food.

      A diet rich in ultra-processed foods has been associated with high blood pressure, heart disease, Type 2 diabetes, and stroke. While these foods might not cause those health problems, people with the health issues are more likely to consume a fair amount of ultra-processed foods. We need more research to determine if these easy-to-overeat foods are the problem ("I can't eat just one..."), or if their high caloric density makes them easier to over-consume.

Ultra-processed foods and your waistline.

    Speaking at the Academy of Nutrition and Dietetics' (AND) 2019 Food and Nutrition Conference and Expo (FNCE), Kevin Hall, PhD of the National Institutes of Health spoke about the ease of weight gain among people who eat a plethora of ultra-processed foods. He conducted a study in which 20 healthy adults (10 men, 10 women) ate as much or as little as they wanted for 14 days from a buffet of minimally-processed or ultra-processed foods (1). The buffets were matched for calories, sugar, fiber, carbohydrate, protein, fat, and salt.  The subjects rated both diets as being equally palatable. Yet, when the subjects ate from the ultra-processed buffet, they consumed about 500 calories above their baseline intake and they gained about 2 pounds in two weeks. (Some of that weight gain can be attributed to water-weight, given the ultra-processed foods they chose were higher in sodium than their standard diet.)

    When the subjects ate the unprocessed diet, they chose their typical caloric intake, yet they lost about 2 pounds in two weeks. How could that be? Some weight loss was related to water-weight loss, but some might be related to a higher amount of calories needed to digest the whole foods. (This is called the Thermic Effect of Food—the increase in the body's metabolic rate related to the consumption, digestion, metabolism and storage of food.) Foods in their natural state take more energy to be digested and metabolized than highly processed foods. For example, a grilled cheese sandwich made with whole wheat bread and cheddar cheese uses about 20% of the ingested calories to digest and metabolize the nutrients. In contrast, the same sandwich made with white bread and processed American cheese uses only 11% of ingested calories (2)

      Ultra-processed foods tend to be high in simple-to-digest sugar, with a low thermic effect. They also tend to be low in fiber. Fiber-calories are not readily accessible to the body. Almonds, for example, reportedly offer 170 calories per ounce (23 almonds), as written on the food label. The reality is, your body can access only 130 of those calories (3). Fiber-rich plants foods can be better for your waistline (and your overall health).

    Processing changes the food structure (matrix), and this impacts satiety, the feeling of fullness that persists after eating. The more a food is processed, the lower its satiety, likely related to its higher glycemic response (rise in blood glucose). Simply put, devouring 500 calories of ten (ultra-processed) Oreos is far easier than chewing through 500 calories of almonds (~70 almonds)—and is far less satiating.

The bottom line

At this time, we have no data to confirm that ultra-processed foods cause obesity, but they are certainly associated with obesity. Dr. Hall is planning another study to look at the impact of energy density on calorie intake. Till the results are in, common sense tells us for weight management, our best bet is to snack on whole grains, fresh and dried fruits, nuts and other minimally processed foods. Limiting ultra-processed foods may be an effective weight-management strategy. 

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). The new 6th edition of her best selling Sports Nutrition Guidebook addresses today's questions and concerns about what to eat. For more information, visit www.NancyClarkRD.com. For her online workshop, see NutritionSportsExerciseCEUs.com.

References: 

1) Hall, K et al. Ultra-processed diets cause excess calories intake and weight gain: An inpatient randomized control trial of ad libitum food intake. Cell Metabolism 2019;  30:67-77.

2) Barr, S. and J. Wright. Postprandial energy expenditure in whole-food and processed-food meals: implication for daily energy expenditure. Food & Nutrition Research 2010; 54: 5144-5153.

3) Novotny J. et al, Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diet. Amer J Clin Nutr 2012  96(2):296-301.

SIDEBAR:  Recipe for Super-Seedy Granola Bars 

These crunchy, seedy bars offer fiber, protein, and healthy fats. They are minimally processed and a wrapper-free alternative to yet another energy bar in a shiny wrapper.  When making these bars, you are welcome to mix and match the ingredients. That is, don't fret if you don't have chia (although the chia seeds add a fun crunch) or if you want to use chopped walnuts instead of sunflower seeds.  These bars are best stored in the refrigerator for a quick and hearty snack. At room temperature, they can become crumbly, though the crumbs are totally enjoyable by the spoonful and as a topping for yogurt or oatmeal.

1 1⁄2 cups dry oatmeal

1⁄2 cup sunflower seeds, hemp hearts, or chopped nuts of your choice

3 tablespoons chia seeds

1⁄4 cup dried fruit of your choice, such as craisins or chopped dates

1 teaspoon ground cinnamon

1 cup peanut butter or nut butter of your choice

1⁄2 cup honey

Optional: 1 teaspoon vanilla extract, 1⁄2 teaspoon salt

1. Line a 9-x 9-inch square pan with parchment paper or plastic wrap with enough overhang for easy removal.

2. In a medium-sided bowl, combine oats, sunflower seeds, chia seeds, dried fruit, cinnamon (and salt).

3. In a small microwaveable bowl, combine peanut butter, honey (and vanilla extract); warm in the microwave oven (30 to 60 seconds), and then mix together until very smooth.

4. Pour the peanut butter mixture over the dry ingredients. Using a sturdy spoon, stir until evenly combined.

5. Transfer the mixture to the prepared pan. Using the back of the spoon or a spatula, firmly press the mixture evenly into the pan.

6. Cover and refrigerate for at least 1 hour or overnight.

7. Gently lift the parchment or plastic overhang to remove from pan and slice into 16 bars. If desired, wrap individual bars and place them in a freezer-safe bag to store in the fridge or freezer.

Yield: 16 bars

Nutrition information: 2,900 total calories; 180 calories per bar; 20 g carbohydrate; 5 g protein; 9 g fat

This is just one of many yummy recipes in Nancy Clark's Sports Nutrition Guidebook, 6th Edition (2019). 


Copyright: Nancy Clark MS RD CSSD  Nov 2019

 

Nutrition Webinars

Eli Post

Nutrition Webinars: January 16, 2020 from 7:00 to 8:00 PM EST

As cyclists, there are some elements of the sport, beyond riding itself, that should interest if not fascinate you. We speak here of how our capacity for longer, more difficult rides is improved through training, rest and nutrition. André Wolff began educating himself about these topics, found them an exciting journey and thought to share his interests with other CRW members. He is organizing a series of educational webinars, and starting with a discussion of nutrition. These sessions will interest those wanting to improve their performance, but all can benefit from greater awareness of the science behind our body's workings, especially the physiological adaptations that occur in the body through exercise.

 

 

 

The first webinar will cover endurance sports nutrition, including:

  • Introduction to sports physiology—what happens at cell, tissue and system levels.
  • Where nutrition comes to play? A view into macronutrients and their role in sports nutrition.
  • Pre/during/post-ride nutrition. What do you need to perform well and recover even better (on racing, training, and riding)?

First a word about a webinar. It is a live, virtual event that is executed online. It is an educational or instructive session that includes audio and visual communication between a speaker and attendees.  The software enables the sharing of slides and interactive participation through chat boxes and Q&A features. You attend the event from home and logon to a website with a CRW-supplied meeting code. We will be using the Zoom Platform. If you are interested in having a first contact with it, and checkimg how it works on your computer or mobile device, please use this link for a meeting test: https://zoom.us/test

For this first nutrition webinar, André has recruited Jacob Geisler, USAT Level I coach and Tech Rep, Sports Nutrition at GU Energy Labs.

This first webinar will be held on January 16, 2020 from 7:00 to 8:00 PM EST. We ask you to pre-register here, and will send you logon information closer to the event’s date. This is an exciting new venture for the club and we hope you join us.

 

 

 

Looking Back

Brandon Milardo

 

10 Years Ago - December 2009

The New Year’s Day ride on January 1, 2010 was the 35th iteration of that particular ride, and John Kane recounted its origins in the December 2009 edition of Wheelpeople. During the first one in 1975, stores were closed on Sunday, and the starting point was still named Scollay Square. There was also a plug for the CRW trip Bikers on Skis, running February 12-15, 2010 in the White Mountains. Ski touring centers included Bretton Woods and the Balsams.

25 Years Ago - December 1994

The lead article in the December 1994 issue of Wheelpeople was the ride report for the fall century to Purgatory Chasm in Sutton. 250 riders rode routes ranging from 100 down to 25 miles. The morning began with a torrential downpour, but by 7:30 the rain had stopped and the first group left, although some riders opted to wait until as late as 10 AM to let the road dry before they began the full century. A column with winter riding tips followed a few pages after the ride report, with tips that hold up today (“Dress Appropriately…keep a layer of man-made material like polypropylene next to your body followed by layers of natural fiber”, “Dress to be seen…Wear bright clothing that calls attention to you so drivers will see you before sun gets in their eyes”, and “Consider an off-road ride”).

50 Years Ago - December 1969

The Report fo the Quarterly Meeting, held on November 16, 1969, noted that the club had $338 on hand and 135-140 members. Additionally, a study was mentioned that was looking into traffic in Cambridge, along with an invitation to join the Charles River Watershed Committee in promoting bicycle paths and conservation along the Charles River Basin. After the meeting, a tire repair clinic was held. In the Want Ads section, John Likins was looking for “traveling companions…June 1970 Britain, Wales, Brittany, France and Holland.”

 

 

Message from the CRW President

Larry Kernan

November has been a surprisingly busy month for our club Board. To begin, with the Board election behind us, it was time to elect officers for 2020. New Board member John O’dowd, whose roles already include Ride Leader, and Rides Committee member, quickly added yet another volunteer responsibility to his growing list and will serve as Board Secretary.  I am honored to be re-elected President and Steve Carlson has been re-elected as Executive Vice President. 

I’d also like to thank Linda Nelson and John Allen, our two retiring Board members.  Both are long-time volunteers for the club and their contributions have been invaluable. Linda and John will continue to be active volunteers – Linda is a ride leader, century volunteer and holiday party coordinator.  John is also a ride leader, century volunteer and our safety coordinator. Their ongoing commitment to CRW is greatly appreciated.

We continue to build our leadership team and I am very excited to report that the Board has created a new officer position --  Vice President of Volunteers.  It takes more than just ride leaders and century volunteers to keep our club running.  Because volunteers are so critical to CRW, this key position will devote itself to our large volunteer community.  The VP of Volunteers is tasked with figuring out how to recruit, communicate with and reward volunteers.  Lisa Najavits has agreed to take on this important role.  She is looking for one or two like-minded individuals to work with her and if you would like to help out, please contact Lisa.

In celebration of a great riding season, our Holiday Party will be held on December 7th!  Good food, good friends, good wine, good beer…  music and dancing.  This event always sells out so sign up soon. The cost is $35 per person and the party is open to club members and guests only. Details and registration information can be found here.

The Century Committee is already hard at work.  We hope to run a Spring Century in mid-May.  Stay tuned for details.  By the way, we’re looking for another Century Coordinator.  We have a great committee, but we’d like to find a volunteer interested in learning the ropes and see first-hand how we put on a Century event for 800 riders. If you’d like to join us, please contact our Century Committee.

We are also seeking a Graphic Arts Designer.  If you've ever thought that you'd like to design a kit, this is your opportunity.   Please send a note to Robert Koehler, our Merchandise Coordinator.

The Board, the Century Committee and the Rides Committee are already starting their planning and budgeting for 2020. If you have suggestions for what CRW should be doing, I’m sincerely interested in hearing from you!  Drop me a note at president@crw.org.

Finally, a huge thank you to Eli Post, who has stepped up to be Editor in Chief of this newsletter, WheelPeople.  And thanks to Jack Donohue, who assists Eli on technical aspects of publication.  I think you can already see the huge improvement in appearance and content!